Pregnancy Health Exercises
Pregnancy Health Exercises
Just before childbirth, women undergo significant physical changes: abdominal muscles stretch and weaken, pelvic floor muscles tighten, and fetal development directly impacts maternal circulation and other systems. Thus, this period calls for special attention to prenatal health exercises—increasing oxygen intake, preventing muscle fatigue and functional decline caused by weight gain and shifting center of gravity, relaxing lumbar and pelvic muscles, and strengthening joints and muscles directly involved in delivery to lay the groundwork for a smooth birth.
Which exercises can be done at which stage of pregnancy, and which conditions prohibit exercise, must be decided by a doctor. Therefore, pregnancy health exercises must be approved by a physician before commencement.
The specific steps for prenatal health exercises are:
One: Foot Exercises
Enhance circulation and strengthen foot muscles through ankle and toe movements.
1. Sit deeply on a chair, feet perpendicular to the ground, feet together, soles flat on the floor.
2. Forcefully lift the toes upward, hold for one breath, then return to original position. Repeat.
3. Place one foot on the other leg, slowly move the toes of the upper leg up and down. Switch legs and repeat.
4. Perform each movement for about 3 minutes.
Two: Cross-Legged Sitting Exercise
Stretch muscles to relax the lumbar joints.
1. Sit cross-legged, concentrate, keep back straight, hands lightly resting on knees.
2. Press down with hands on each breath, repeating.
3. When pressing, use wrists to press downward on knees, gradually increasing pressure until knees nearly touch the surface.
4. Perform each side for about 5 minutes.
Three: Pelvic Rocking Exercise
Improve flexibility of pelvic joints and lumbar muscles.
1. Lie supine, legs straight, knees together.
2. Shoulders pressed firmly against the bed, move knees and thighs left and right in a semi-circular motion in the air—move slowly and rhythmically.
3. Extend left leg, right knee raised.
4. Slowly lean right knee toward the left.
5. After returning to original position, repeat leaning leftward multiple times, then switch legs and repeat.
6. Best performed in morning and evening, 5–10 repetitions each.
Four: Pelvic Pushing Exercise One
Relax pelvic and lumbar joints, soften outlet muscles, strengthen lower abdominal muscles.
1. Lie supine, back tightly against the bed, knees raised, soles and palms flat on the bed.
2. Arch the abdomen upward into a bow shape, hold for about 10 counts, then return to original position.
3. Best performed in morning and evening, 5–10 repetitions.
Five: Pelvic Vibrating Exercise Two
1. Lie prone, head lowered, back rounded.
2. Raise head and chest, arching the back upward.
3. Slowly move the upper body forward, arching upward while maintaining forward center of gravity. Perform once per breath. Repeat.
4. Best performed in morning and evening, 5–10 repetitions.